Dust the cobwebs off your bikini and slather on the sunscreen! Summer is here and it’s time to head out of town and to the beach. If winter left you with a few extra pounds in tow, here are five things you can do today to be ready to hit the beach by the weekend.

Eat Clean

Though there are no quick fixes for losing weight in just a few days time, eating a “clean” diet, i.e. going back to basics and eating little to no processed or packaged foods, can help you gain energy for your summer vacation travels, and you’ll likely lose weight slowly but steadily as you redirect your diet. Focus on whole foods including whole grains, fruits, vegetables, healthy fats, and protein. Say no to anything over-processed or artificially preserved or sweetened.

Drink Spa Water

The Institute of Medicine recommends a water intake of at least 9 cups of water per day. Fight fluid retention and release water weight by adding some natural diuretics – cucumbers, asparagus, lemon and green tea – to your water. Add slices of cucumber to your pitcher of water or a lemon wedge to your green tea.

Eliminate Alcohol

Research proves that more than moderate drinking is linked to a greater risk of being overweight or obese, but more than that, alcohol can slow down your metabolism and leave you bloated.  Alcohol contains only empty calories and has zero nutritional value. Avoid alcohol’s dehydrating effects by cutting it out altogether. You’ll also have a better night’s sleep and feel more energized during your daily workout.

Stand Up Straight

Keep your body aligned and your core muscles engaged with good posture:  just by standing up straight you’ll burn more calories in a day by working those abs with good posture throughout the day. Check out Lumo Back, a wearable monitor that keeps your posture in check and coaches you to improve throughout the day, thanks to a sensor that gently vibrates when you slouch. When synced with your smart phone, Lumo Back will keep track of your daily activities like steps taken, time spent sitting, calories burned, and even your sleep habits, too.

Eat Carotenoid-Rich Foods

Carotenoids, a group of A vitamins that includes beta-carotene, lycopene and lutein, not only fight against free-radical damage but can also give you a healthier tan than even the sun. Dr. Ian Stephen, from the School of Psychology, University of Nottingham, and his colleagues found that people who eat more carotenoid rich fruit and vegetables per day have a more golden skin color. Load up on carotenoid rich foods such as dark leafy greens, carrots and tomatoes for a healthier tan.